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  1. #101
    mrelwooddowd Patz's Avatar
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    LOL..it was pretty tough. How'd you score?


    No WOD today. Have to work OT again. Running a 5K for Epilepsy (im epileptic) Saturday morning then doing the open WOD right after that if the kid's soccer game gets rained out. Otherwise I'm doing it at 6pm Sunday.

    Someone at work asked if I would be running in a helmet tomorrow..LOL. I think he was sort-of serious but I found it funny anyway. It makes me wonder though if anyone will. :0
    Last edited by Patz; 04-15-2011 at 04:59 AM.
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  2. #102
    Who me? Chubrock's Avatar
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    I ended up getting 10 rds 5 swings and 1 push press. I may have been good for another round or two if I hadn't done some strict pressing before hand. Either way that was a tough workout. Shoulders smoked and my legs cramped up.

    Fuck, fight, or hold the light.

  3. #103
    mrelwooddowd Patz's Avatar
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    Yeah my shoulders were toast. One of our top guys (3:09 Fran) got 10 rounds. Good work.


    Did a 5k this morning, in a downpour. LOL

    Let me preface this. I have run exactly 3 miles total since thanksgiving day, my last 5k. Honestly, if there's not running in my crossfit WOD, I don't run. Gonna work on that though.I do these 5k's to sort-of test my fitness from Crossfit. Plus, I get a t-shirt.

    And today I got a MEDAL! 2nd place in the 30-34 division. Go me!

    It also didn't hurt that because of the rain we only had about 50 runners. But still..it's my first trophy since Babe Ruth baseball.


    After the race I went to the gym to do the Crossfit Open games open WOD. Had to get it done this weekend.

    10 min of

    60 burpees (face the bar, jump over it after each rep), 30 overhead squats @120lbs, 10 ring muscle-ups.

    I was cramping before the WOD ever started. Stretched and stretched, but still..every time I jumped the bar my calves tried to lock up. I finished the burpees and got 4 overhead squats in the 10 minutes. Was hoping to get most of the squats but, oh well. It was a tough day, physically and I'm happy with it.

    Diet has been great. Down another pound to 207. That puts me at around 14-15lbs down since Feb 1st. Getting married June 26th. I might not be shirtless for it but I'd still like to be at my goal anyway.
    Last edited by Patz; 04-17-2011 at 11:04 AM.
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  4. #104
    WBB Team Captain Coke's Avatar
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    Way to place and get that trophy, that is excellent.....stress level will be off the chain pretty soon with the wedding coming up. Do you have the correct date? - June 26th is on a Monday. Either way, great news.

  5. #105
    mrelwooddowd Patz's Avatar
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    Thanks!

    The 26th of June is actually a Sunday but that's the plan. We're both anxious to get it done. The beauty of this plan is that we're doing it in Myrtle beach at one of those beach wedding places. $570, all included but the cake and clothes. Almost no stress! Weddings shouldn't be stressful anyway, and my first one was AWFUL...LOL
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  6. #106
    mrelwooddowd Patz's Avatar
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    Yesterday's WOD was absolutely horrible. Toughest WOD in weeks, for sure. These military and hero WODs are always bad, bad, bad.

    Named, "Air Force WOD"

    **Entire workout will contain 4 burpees at the beginning of each minute of the workout** (which basically means your heart beats out of your chest for the entirety of the workout, because if you stop to breathe after the burpees, you're losing time to get more barbell reps in before the next set of burpees begins. At one point, it was taking me over 20 seconds to do the 4 burpees so this WOD was crushing me about 6-7 minutes into it.

    20 barbell thrusters @ 95lbs
    20 Sumo Deadlift High Pull @ 95lbs (pull bar up to chin height)
    20 push jerk (95lbs)
    20 Overhead Squat (95lbs)
    20 Front Squat (95lbs)


    I think it took me 15:13. In the middle of the push jerks while I was doing burpees, the coach put 75lbs on my bar. The reps were taking so long I was doing nothing but burpees..lol, and I had overhead squat next, which is a weak movement for me. One of our top guys did it in 9 something. Best in the world can do it in under 4 minutes. There's another variation of this WOD with 135lbs..F that!

    Diet has been clean. I ate a roll and some popcorn and sweet tarts at the movies Saturday but otherwise i've been good. Skipped the WOD today. Still pretty beat up from yesterday and Saturday. Gonna get in some kind of METCON workout tonight with my lady (a real workout, not horizontal METCON..well..we'll see about that one..LOL). We're trying to ramp up the fitness by the wedding and see if we can get uber lean.
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  7. #107
    mrelwooddowd Patz's Avatar
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    no workout last night. I got home late.

    Today's WOD was 3x3x3x3 deadlifts.

    Worked through some warmup sets, then did 235 x 3, 255 x 3, 275 x 3, 275 x 3. Not bad for me. I've been stronger but this is easily the most I've moved in the last 5 years. I've strained my back several times, but my form has improved a lot lately and I'm making steady progress back toward my old numbers.

    After the sets, I pulled 315 for a single. Wasn't really that difficult but I don't want to push farther yet. That's a PR for me in the Crossfit chapter of my life anyway. I think I'll be moving along on that pretty well in the future.

    After the sets, did 25 situps with 8lb med ball, then 25 more, then 20 more with a 20lb med ball. Then went for a PR on double unders. I was at 80 and shooting for my first 100 but I had drifted off the mat and was about to fall so I bailed. I'll get that 100 soon, though.

    Diet still clean. Hoping to see 206 by the end of the week. Sweeeet.
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  8. #108
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    One of our top guys did it in 9 something. Best in the world can do it in under 4 minutes.
    Those guys put up amazing times, and you were not bad at 15, especially considering those like myself who would have downright miserable times at it, lol.

    Doing good work overall!!

  9. #109
    Who me? Chubrock's Avatar
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    Nice job on that Air Force workout. I might have to run that one here shortly.

    Fuck, fight, or hold the light.

  10. #110
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    Quote Originally Posted by mrelwooddowd View Post
    Yesterday's WOD was absolutely horrible. Toughest WOD in weeks, for sure. These military and hero WODs are always bad, bad, bad.

    Named, "Air Force WOD"

    **Entire workout will contain 4 burpees at the beginning of each minute of the workout** (which basically means your heart beats out of your chest for the entirety of the workout, because if you stop to breathe after the burpees, you're losing time to get more barbell reps in before the next set of burpees begins. At one point, it was taking me over 20 seconds to do the 4 burpees so this WOD was crushing me about 6-7 minutes into it.

    20 barbell thrusters @ 95lbs
    20 Sumo Deadlift High Pull @ 95lbs (pull bar up to chin height)
    20 push jerk (95lbs)
    20 Overhead Squat (95lbs)
    20 Front Squat (95lbs)


    I think it took me 15:13. In the middle of the push jerks while I was doing burpees, the coach put 75lbs on my bar. The reps were taking so long I was doing nothing but burpees..lol, and I had overhead squat next, which is a weak movement for me. One of our top guys did it in 9 something. Best in the world can do it in under 4 minutes. There's another variation of this WOD with 135lbs..F that!

    Diet has been clean. I ate a roll and some popcorn and sweet tarts at the movies Saturday but otherwise i've been good. Skipped the WOD today. Still pretty beat up from yesterday and Saturday. Gonna get in some kind of METCON workout tonight with my lady (a real workout, not horizontal METCON..well..we'll see about that one..LOL). We're trying to ramp up the fitness by the wedding and see if we can get uber lean.
    That looks like a cool workout, I would give it a try for conditioning but I cannot do overhead squats right now (shoulder flexibility).
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  11. #111
    mrelwooddowd Patz's Avatar
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    Thanks guys. It was definitely a tough one. I love it though...AFTER it's over..lol

    Yesterday I went in at noon, being my day off. I seem to perform a little better mid-day. There's also some good competition there for me. I'm usually a 7am guy though..a guy's gotta work ya know.


    21,18,15,12,9,6,3

    Box jumps
    Situps
    KB swings

    Took 12:15. All 3 of us doing the workout finished within 45 seconds of each other. I started slow, got ahead, then ended up getting nipped in the end. Good workout though.

    Then, someone was gonna do Annie (my favorite) so I decided to do it too, on 10min rest.

    Annie
    50,40,30,20,10

    Double unders
    Situps

    My PR on this is 7:50. Yesterday was 8:28. Really not too bad considering i was fresh off the first WOD and it included 80+ situps. I've been working on my sit-up speed though so I feel good about the time.


    Diet has been steady. I'm really doing well.

    Off to the gym in a bit to do the open comp wod. We'll see how that goes..lol
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  12. #112
    mrelwooddowd Patz's Avatar
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    Open Competition WOD

    For the record, I've just about had it with these WODs. Lost my fire for them 2 weeks ago..lol. But, I shall not be a quitter.


    20 minute AMRAP

    5 Power Clean @ 145lbs
    10 Toes to Bar (just like it sounds. hang from the pullup bar and bring toes to the bar)
    15 Wall Ball (squat and throw 20lb Med Ball to 10ft height


    Got 4 rounds + my power cleans, toes to bar and 2 wall ball. Total reps = 137. This is really pretty much what my goal was. My toes to bar is weak. I even tried to bicycle kick it a couple times..LOL Best in my gym are getting 8 rounds and change so far so I don't feel too bad.

    Diet yesterday was solid until dinner. Had a chicken breast with mushrooms and green beans(Texas Roadhouse), and salad. But..had half a roll and a decent portion of a deep fried onion. Despite my small cheat, weight was still at 207 this morning. I'm hoping to be 206 tomorrow because we're having a cookout and I'll be surrounded by temptation..lol
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  13. #113
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    For the record, I've just about had it with these WODs. Lost my fire for them 2 weeks ago..lol. But, I shall not be a quitter.
    Got to be relentless and see it through dude, no other way around it, lol.

  14. #114
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by CoCoa View Post
    Got to be relentless and see it through dude, no other way around it, lol.
    I agree. It seems like my feelings are in agreement with a lot of people. No one in my gym is going to make regionals, so I think we're all just ready to see it done and find out where we stand in the gran scheme of things.
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  15. #115
    Who me? Chubrock's Avatar
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    Ended up doing that Air Force WOD. My quads were a helluva lot more smoked than I thought they'd be.

    Fuck, fight, or hold the light.

  16. #116
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Ended up doing that Air Force WOD. My quads were a helluva lot more smoked than I thought they'd be.
    My shoulder were smoked pretty bad too.

    How was your time?
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  17. #117
    Who me? Chubrock's Avatar
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    I ended up hitting a 10:56. The first half of my OH Squats were high I'm sure. I actually started to squat deeper as I became more fatigued.

    Fuck, fight, or hold the light.

  18. #118
    mrelwooddowd Patz's Avatar
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    Man I struggle with OHS too. It's pretty much my worst movement..I think..lol

    Today was.... FRAN

    Fran is one of Crossfit's "benchmark" WODs.

    21,15,9 reps of Barbell Thrusters @ 95lbs and pullups.

    My first Fran about 10 months ago was 18 minutes, with a huge-ass assistance band under my foot. EIGHTEEN MINUTES..LOL Last time was about 4 months ago. I Rx'd it but my unassisted pullups were SLOOOOW. We're talking one at a time. I did that one in 15:50..lol

    Haven't done it again until today. My goal was 10 minutes, because my pullups have improved quite a bit. I got it in 9:04, which means I managed to shave almost 7 minutes off my last time. I have never pushed so hard in my life, seriously. I got the first set of thrusters unbroken (previous best is 13 straight) but totally gassed out after a couple reps of the 15 set..lol Still, though, I beat my goal and I feel really damned good about it.

    Best in the world can do this in under TWO minutes. I can't imagine what kind of v02 levels those guys and gals have. Best at my gym got it in 3:10. I'm happy but I've got a lot of potential for improvement.
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  19. #119
    Moderator Off Road's Avatar
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    Nice job beating your FRAN goal.
    Try doing your overhead squats to a box. It really helped with my form.
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  20. #120
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    That's a huge improvement on your Fran time. Are you doing Kipping pullups? Looks like you're somewhat following the mainpage, does your box do the programming?
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  21. #121
    mrelwooddowd Patz's Avatar
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    Thanks offroad. I'm gonna be working on that stuff soon so I'll give the box a shot. My biggest problem is overhead fatigue. I'm not real strong on overhead stuff so I wear out quick.

    stlrph..thanks.you crossfit?

    I'm kipping, but my kip isn't super great yet. I've got the motion and rhythm down pretty well but I'm still a little on the heavy side in proportion to my strength. I weigh 207 @ roughly 23% bodyfat and can only do maybe 5 dead-hangs 100% fresh and only got my first pullup ever back in august.. I also have VERY small hands. So, my kip pullups suffer pretty quick. Like today, I did 7, then like..5's and 3's consecutively for my first 21. I did it in just under a minute, but still...it was all downhill from there..lol I've been dropping weight though, so things are constantly improving.

    Our owner and head coach do all the programming. I really don't check the main site much. The workouts there are ridiculous sometimes, though. It's like they gear them toward the advanced crowd when the average crossfitter cant do a muscle-up or HSPU..lol You might be seeing the open competition WODs on my journal matching those on the main site, since they're for the games.
    Last edited by Patz; 04-25-2011 at 09:11 AM.
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  22. #122
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    Quote Originally Posted by mrelwooddowd View Post
    stlrph..thanks.you crossfit?
    Sorta. I did it for a few months several years ago and was too weak to really get anything out of it and to be completely honest the forum at CF really turned me off. So I spent the next 2 years gaining weight and getting stronger. Now I'm getting into strongman and really want to improve my conditioning in general. With the hope of doing a strongman comp at the end of the year and maybe a CF one at some point as well.

    I'm using Wendler's 5/3/1 as a base for programming, doing events every other weekend and making sure I do some sort of CF workout in once or twice a week as well.

    May have to try Fran sometime later this week...
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  23. #123
    mrelwooddowd Patz's Avatar
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    Good plan, sir. Sounds like you could turn into a pretty good competitor with your variations. I was perusing your journal earlier and you've made a lot of good progress. Very impressive.

    I rarely get on the CF forums. There's a lot of ego there and a lot of outright lying about performance. Although I don't take myself too seriously, one thing I figured out pretty quick about Crossfit is, there are a lot of type A personalities. It's a very competitive "sport" and it naturally attracts competitive, outgoing people. I've met a lot of very cool people at my gym. Really, there's no one there that I dislike in the least. It's a small box, though. But, Crossfit also happen to attract some douchebags with those same personality traits. There's also a "Crossfit rules all, everything else sucks" mentality with a lot of people, which is giving the sport a bad name in some circles.

    It's all just par for the course, though. I pretty much believe that 53% of everything on the internet is a lie anyway, so I just go with the flow..lol
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  24. #124
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    Quote Originally Posted by mrelwooddowd View Post
    Good plan, sir. Sounds like you could turn into a pretty good competitor with your variations. I was perusing your journal earlier and you've made a lot of good progress. Very impressive.

    I rarely get on the CF forums. There's a lot of ego there and a lot of outright lying about performance. Although I don't take myself too seriously, one thing I figured out pretty quick about Crossfit is, there are a lot of type A personalities. It's a very competitive "sport" and it naturally attracts competitive, outgoing people. I've met a lot of very cool people at my gym. Really, there's no one there that I dislike in the least. It's a small box, though. But, Crossfit also happen to attract some douchebags with those same personality traits. There's also a "Crossfit rules all, everything else sucks" mentality with a lot of people, which is giving the sport a bad name in some circles.

    It's all just par for the course, though. I pretty much believe that 53% of everything on the internet is a lie anyway, so I just go with the flow..lol
    thanks for compliment, and I agree 100% on the board. But if not for CF I wouldn't have discoverign powerlifting and all the other stuff that I've done in the last 2 years, so I guess you take the good with the bad.
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  25. #125
    mrelwooddowd Patz's Avatar
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    Yes sir..I looooove those olympic lifts!
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